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Strength Training for Triathlon - Part 2
By Steve Fluet
10/28/2008 |
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This article is the follow up to my first article in which I introduced sport specific strength training and the basis for including this type of training in your triathlon training program. These two articles are for the age group triathlete who is in his or her late 30's and older. For age group triathletes, we are trying to slow down the aging process(decline in production of the male hormone testosterone and the loss of relative strength each year) and maintain the highest level of fitness possible.
Some may ask why include sport specific strength training for triathlon? We include sport-specific strength work in our Training Programs (ironguides.net) in swim, bike and run sessions by building the work right into your training session:
• Big gear work on the bike at a very low cadence
• Swimming with hand paddles and pull buoy to create a steady "drip drip drip" of resistance training
• Running off the bike and longer moderate grade hills
Including strength training that takes place other than while swimming, biking or running can reduce muscle imbalances that often lead to injury, increase strength in your feet, legs, hips, core and can reduce the strain that is placed on the spine from the day after day training and compression from being on our feet all day.
The key component for triathletes is the focus on relative strength (positive power-to-weight ratio) which is far more important than absolute strength for functional movement (triathlon) exercise. If one trains to create muscle hypertrophy (increased size and absolute strength) in order to bench or squat greater weight the ability to run, swim, bike or even do pull-ups is negatively affected. The exercises and load amounts should be designed to increase myofibril density, the fibers that actually contract rather than increases in sarcoplasma volume, which only increase the muscle size due to fluid volume increases without necessarily making it stronger. Examples of strength sessions that can be completed that are specific to triathlon are as follows:
1. Complete this for 20-30 minutes as instructed. Start with the skate board swim drill (http://www.teamtbb.com/forum/index.php?topic=827.0). Complete this exercise for 30-60 seconds and then move to 10-15 push ups followed by air squats with feet as wide as your pedals on the bike while holding a weight at your chest. This is followed by 6-8 pull ups. This would be one round and you complete as many rounds as possible in the 20-30minute period of time.
2. Thruster set which is between 100 - 200 reps total. Start at 100 reps and over time build up to 200 reps. This exercise has you holding a dumbbell in each hand at shoulder level and then perform a squat followed immediately by the shoulder press - this movement is continued at a steady pace. Rest intervals will have to be built in as your fatigue level increases. This exercise also works you core and hips for stability and control.
3. Pull up - Push up rotation has you first complete 1 pull up (if pull ups are difficult you can complete a jump pull up) and then drop down and complete 1 full push up. Repeat this rotation 40 times to start with and as you progress slowly work up to 75 rounds.
4. The "55" grind which starts with 10 reps and then moves down to 9, then 8 and so on all the way to 1 rep. Pick three exercises and work through the rotation of 10 reps with each exercise and then move to 9 reps for each. One example would be 10 push ups, then right into 10 knees to elbows or ankles to bar (hang from a pull up bar and lift your knees to your elbows or ankles to the bar), and then follow with an air squat while holding a weight at your chest for 10 reps. Then start again with the push ups for 9 reps and continue this until you work down to 1 rep of each.
5. Lunge and press is completed on the track. Hold a weight at your chest(start with 20-25lbs and slowly increase the amount over time)then take 5 walking lunge steps followed by pressing the weight over your head 5 times. Then back to 5 walking lunges again. This rotation continues for 200 meters as the early goal. Over time the goal is to complete 400meters which usually takes at least 30-40 minutes to complete.
These strength session examples usually take at least 15 - 20 minutes to complete, require a consistent effort so that you can complete the suggested duration, require full core implementation for control and stability of upper and lower body, and focus on relative strength development that is critical for age group triathletes. There will be specific times of the year when you will just work to maintain relative strength and other times of the year when you will work to increase relative strength. This will be determined by your races that you have planned for the 2009 season. Plan accordingly as you start to develop your 2009 season and set up your goal races for the season.
Finally, by emphasizing consistency with the required components of training - a training plan to meet your needs, attention to your nutritional recovery needs, strength training, and balance of other life requirements you will be able to stay participate in triathlons for as long as your passion drives you.
Steve Fluet, Senior Coach
ironguides.net
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